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T Bar Row

Primary muscle
Upper back
Secondary muscles
LatsBicepsForearms
Equipment
Machine

Overview

A row with one end of the bar anchored, pulled close to the body. It lets you load the upper back and lats heavily along a stable path.

How to do it

  1. Straddle the bar and grab the handle with both hands.

  2. Hinge at your hips with knees bent and back flat, torso at about 45 degrees.

  3. Let the weight hang at arm's length with your chest up.

  4. Pull the handle toward your chest, driving your elbows back.

  5. Squeeze your upper back at the top, then lower the weight under control.

Tips

  • Use smaller plates so the weight can travel through a longer range.
  • Keep your head in line with your spine.
  • Brace your core before each pull.

Common mistakes

  • Using your legs and hips to heave the weight.
  • Rounding your back as the set gets hard.
  • Cutting the range short at the bottom.

Similar exercises

All Upper back exercises

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